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Thursday, October 18th, 2018 SWOD SWOD: Deadlift 2″ Block Pull (1RM) *Weight on 2″ blocks 20:00 to reach 1 Rep Max Deadlift 2″ block pull*Reach

Wednesday, October 17th, 2018 Metcon WOD: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of:30 Double-Unders15 Power Snatches, 75# / 55#

Tuesday, October 16th, 2018 Metcon WOD: Metcon (Time) For time:250-meter Run5 Front squats400-meter Run10 Front squats600-meter Run15 Front squats800-meter Run20 Front squats1000-meter Run (4 laps)

Monday, October 15th, 2018 Metcon WOD: Metcon (Time) For time:25 Box jumps (30″/24″)50 Handstand Push-ups25 Push jerks (185lbs/125lbs)50 Pull-ups25 Box jumps (30″/24″)

Saturday, October 13th, 2018 Metcon WOD: Metcon (Time) *With a partner 3 Rounds for time: Run 400 meters together 21 Synchronized chest to bar pull-ups

Friday, October 12th, 2018 SWOD SWOD: Shoulder Press 5 Rounds 5 Dumbbell shoulder press 10 sec Rest 0:15/ 0:15 Single arm hang *Complete a round

Thursday, October 11th, 2018 Metcon WOD: Metcon (Time) 3 Rounds for time:25 Sumo deadlift high pull (75lbs/55lbs)50 Sit-ups100 ft Single arm kettlebell front rack walk,

Wednesday, October 10th, 2018 SWOD SWOD: Front Squat 3 Rounds3 Front squats + 3 back squats every 4 minutes *Perform a heavy set of 3

Tuesday, October 9th, 2018 Metcon WOD: Metcon (Time) For time:20 L-pull-ups30 Ring dips40 Toes to bar50 Burpees60 Kettlebell swings (53/35)70/50cal Row

Monday, October 8th, 2018 Metcon WOD: Metcon (AMRAP – Reps) On a clock that runs for 25:00: 0:00-10:00Run 1 milewith time remaining30 clean and jerks